BENEFITS OF HORCHATA
What is horchata de chufa?
Horchata is a vegetable drink made from the tubers of the yellow nutsedge plant (Cyperus esculentus). Tiger nuts are about the size of a hazelnut and have a very sweet, nutty flavor. its taste is similar to a very sweet walnut.
Photo of horchata de chufa with natural tiger nuts |
The word horchata derives from the Latin hordeum, which means “made of barley” (Hordeum vulgare).
How is horchata made?
To make horchata, tiger nuts are crushed, squeezed, and mixed with water and sugar. The mixture results in a drink that looks like milk with a pleasant, very sweet flavor.
This Mediterranean beverage is traditional to the Valencian Community (Spain), where it has been historically cultivated. Traditionally produced beverages have the Valencian Designation of Origin.
How is horchata served?
Horchata de chufa, which is usually drunk as a refreshing beverage, is served very cold.
Properties of horchata
Horchata de chufa is a drink with significant energy and nutritional value, as it contains many added sugars, followed by fats, sugars and proteins, as well as some vitamins and minerals.
How much sugar does horchata have?
Among its nutrients, horchata stands out because it primarily contains rapidly absorbed sugars, which are easily digested and therefore pass quickly into the bloodstream. Depending on the brand, horchata can contain between 15 and 20% sugar.
In moderation, horchata can be considered a restorative and energizing drink , very suitable, for example, for athletes, children, and those experiencing nervousness or fatigue. However, people with sugar intolerance, such as those with obesity, high blood sugar, and diabetes, should avoid it. Some companies produce horchata with sweeteners so that these people can also refresh themselves with it.
Fats in horchata
The second major component of this beverage is fat (3%), which gives it energizing properties. Indeed, unlike other tubers, such as potatoes or sweet potatoes, tiger nuts contain a similar percentage of fat to some nuts, such as chestnuts or cashews.
What type of fat do tiger nuts contain?
The fat in horchata is healthy, omega 9 type, with heart-healthy effects. Along with its antioxidants (vitamin E and C), it helps to lower cholesterol, making it a healthy snack in our healthy diet (in case of high cholesterol, choose low sugar drinks or consume in moderate portions).
Authentic photo of Valencian tiger nuts from Spain |
Does horchata contain protein?
The protein content of horchata is very low, and there are many other protein-rich foods. Among its protein content, we highlight the high contribution of arginine. Arginine is an amino acid with healing properties and immune-boosting properties.
Due to the overall composition of this drink, it is an easy-to-digest and energetic food. People with gastritis, stomach ache, heartburn, or ulcers can consume it in moderation due to its sugar content.
Arginine is also beneficial for diabetes, as it helps regulate blood sugar levels. However, in a diabetic diet, we should look for horchata without added sugars or sweetened without sugars.
Digestive properties of horchata
If you drink traditional horchata, you can also benefit from its digestive properties, because it contains natural enzymes from tiger nuts, which help the digestion process and treat bloating and flatulence.
TYPES OF HORCHATA
Natural horchata
Natural horchata is the traditional refreshing drink made with tiger nuts, water, and sugar. It contains a minimum of 12% soluble solids and at least 2.2% starch and 2.5% fat (derived exclusively from the tiger nut tubers). Total sugars exceed 10%.
The most authentic natural horchata, without a doubt, is the one with the Valencian Designation of Origin, or those made in traditional shops in the Valencian Community (Spain). In these towns, horchata is served slushy or very cold, and accompanied by “fartons”, a type of sweet, elongated, spongy pastry with a icing sugar, typical of the town of Alboraya (Valencia).
Pasteurized natural horchata
This is natural horchata that has undergone a pasteurization treatment. It contains no additives, so its flavor characteristics are very similar to those of natural horchata. This is the type of horchata you can find in the fridges of supermarkets.
Sterilized and UHT horchata
Natural horchata undergoes a heat treatment process superior to pasteurization, which destroys all the drink’s natural microorganisms for long preservation. This is the horchata you’ll find in supermarket aisles, as it can be stored outside the refrigerator.
Light horchata
Horchata reduced in sugars to achieve a lower calorie content than traditional natural horchata. This type of horchata is mainly found in larger establishments, although smaller businesses are becoming aware of obesity and offering it.
Who is recommended to drink horchata?
- For the general population, as an energetic and nutritious breakfast or snack.
- Pregnant women, children and the elderly: horchata does not contain caffeine, taurine, or any type of stimulant, making it a very appropriate refreshing drink in the diet of children, pregnant women and the elderly.
- People with cardiovascular problems: due to its low sodium content and the natural richness of tiger nuts in Omega 9 and pectin fiber, horchata is a healthy snack for people with cholesterol, hypertension or arteriosclerosis.
- Energy and restorative food par excellence: due to its nutritional and energy value and easy digestion, it is ideal for athletes, people with stress, nervousness and asthenia or tiredness.
- A refreshing drink ideal for osteoporosis: this plant-based beverage is non-carbonated (phosphoric acid) and rich in minerals, so it is not decalcifying (as carbonated colas do) and helps maintain a calcifying diet. It is, therefore, a healthy drink recommended for people with bone problems and osteoporosis. Of course, make sure it’s sugar-free! Sugar is a major enemy of bone health.
- People with allergies and lactose intolerance: this traditional Mediterranean beverage is lactose and fructose free, making it a nutritious and healthy drink for people with lactose and fructose intolerance. Since it contains no cow’s milk, it is also suitable for those with milk allergies and gluten allergies or celiac disease.
- Illness states: horchata is healthy and nutritious. In moderation, it can be taken as a refreshing drink for occasional consumption in cases of hepatitis, chronic liver disease, and mild kidney failure. Always consume it without sugar or in very small amounts.
Composition of horchata
| Composition of horchata per 100g. | |
| Nutrient | Content |
| Calories | 97 kcal. |
| Carbohydrates | 17 g. |
| Proteins | 1.2 g. |
| Fats | 2.7 g. |
What are the contraindications of horchata?
- Diabetes: people with diabetes should avoid horchata due to its high added sugar content. A glass of horchata can contain up to 40g of carbohydrates, which is more than two servings of carbohydrates. This drink can affect blood sugar levels and cause unwanted effects in people with diabetes. As a food, rehydrated dried tiger nuts are suitable for diabetics as long as they are eaten in moderation.
- Allergy: allergy to tiger nuts is uncommon. People with nut allergies should be cautious with natural horchata, as some may contain other nuts and seeds.
- Babies: horchata is NOT a suitable food for babies.
- Pregnant and breastfeeding women: horchata is a safe food for pregnant and breastfeeding women.
More information on tiger nuts and their properties
